Single Leg Bench Bridge Progression

One of the best glute exercises, yet one of the toughest glutes exercises, is the single leg bench bridge. Since it can be a tough exercise this is not an exercise I would throw at a client right away. This is an exercise we would progress up to and the progression to follow is pretty simple: bench bridge hold to bench bridge to single leg bench bridge.

Here’s a six week progression to get you up to the single leg bench bridge:

Week One: Bench Bridge Hold 2-3 sets of 30s

Week Two: Bench Bridge Hold 2-3 sets of 45s

Week Three: Bench Bridge Hold 2-3 sets of 60s

Week Four: Bench Bridge 3 sets of 12 reps

Week Five: Bench Bridge 3 sets of 15 reps

Week Six: Bench Bridge 3 sets of 20 reps

Now you’re ready for the single leg bench bridge. Start out with 8-10 reps per side. Once you can complete about 12-15 reps per side then we can start having a bit more “fun” by adding some resistance or going to a foot elevated version.